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Thu Nov 30, 2006 8:27 am

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Master Masters Athlete
Joined: Thu Sep 14, 2006 1:11 pm
Posts: 76
Location: Peekskill, NY

I've picked up a couple of those power balls (15 and 25lb) and am doing discus and hammer turns with them. For the discus are there any drills which will work on the final throw piece of the technique? I can do stand throws with the power balls but they are much heavier than the disc and I don't want to habituate myself to a heavier slower movement-how much of an issue would that be?
Also any other drills I can do in a half court gym would be appreciated.



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Thu Nov 30, 2006 10:18 am

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Master Masters Athlete
Joined: Mon Sep 11, 2006 7:27 pm
Posts: 105

I'm assuming they have throwing handles.

1. Hold the 25# ball in your non-throwing hand. Practice
full turns and south africans. If your footwork isn't clean, it will
throw you all over the place.

2. Throw the lighter one. 5 stands, 5 half-turns, 5 south africans,
5 full turns.

3. Hold both balls together and do hammer turns. Even a few throws by just letting do.

4. Practice hammer turns with a ball in each hand, arms out. Switch them back and forth between sets.



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Thu Nov 30, 2006 7:02 pm

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Master Masters Athlete
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Joined: Thu Sep 07, 2006 2:01 pm
Posts: 250
Location: Chico, CA

I agree that training with a heavy powerball or weight is good for your footwork. The important thing is to learn to initiate the throw with your legs and hips rather than your arm. You won't last long if you try to arm a weight.

A good drill (in addition to thows already listed) is to do repeated turns on an all-weather track, staying in the same lane. It is also a great conditioning exercise.

Tom Fahey M59 thrower



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